It is generally best to have the ICED Cap ready for the start of the run. A small cooler should be placed in the Bike-Run Transition area before the race starts. The ICED cap should be pre-filled with ice, using a little more in the cap than desired to allow for melting. Different amounts may be desired depending on the length of the race from a Sprint to Ironman distance. Water or sports drink bottles could also be placed in this cooler, of course. Make sure the draw string is closed to ensure that ice cannot spill out while putting the ICED cap on during the transition.
Many hot triathlons do not provide ice during the run at aid stations, particularly Sprint and Olympic distance events. For most runners, the ice will last for most or all of the 5K race in a Sprint triathlon. For the 10K races in Olympic distance triathlons, the ice will last for the first half of the race for most runners, and the water from the ice that drips onto the runner’s clothes will cool for the whole race.
After a hot bike ride, the ICED Cap will feel great and cool you off fairly quickly. Depending on the amount of hair you have, you may feel some discomfort from the cold when first putting on the ICED Cap. Within a minute, or less than a tenth of a mile in distance for most, any discomfort will go away and be replaced by a soothing cooling sensation. Within a few minutes, water will begin dripping and additional evaporative cooling will take place from the wet shirt, top or shorts. We have found that running shoes do not get wet when an ICED Cap is in use.
Use the following instructions specifically during a triathlon footrace that has water (aid) stations that give out ice on its course. Given the estimate that about two cups of ice will take about 20-25 minutes to fully melt in 85-90° weather, a runner who takes an average of 10 minutes or less to run a mile will reach an aid station by the time he/she is ready to refill the ICED Cap with ice. Begin race with ice in the ICED Cap if possible. When approaching an aid station, take the ICED Cap off of your head, open the drawstring, and hold open the top of the cap Approach the aid station volunteer Yell “two cups of ice” A volunteer will usually pour ice in for you. This saves you time and is simpler than filling it yourself mid-race. You should only have to slow down running a little. Tighten the drawstring, put your ICED Cap back on, adjust if necessary and enjoy the rest of your race knowing you are more cool and faster than most of the other runners. Notes: If more than two cups (small drinking water cups usually used in races) of ice is used, the ice will last longer. The ice pouch can be used as a pocket as well, to hold gels, food, etc. The initial discomfort when putting the cap on at the beginning can be reduced by pre-wetting the cap. This discomfort will likely only happen the first time the ICED Cap is worn with ice. It will not happen with each refilling.